Sardines vs. Crab meat — In-Depth Nutrition Comparison

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A recap on the differences between sardines and crab meat

Sardines are higher in calcium, phosphorus, iron, vitamin B3, and selenium, yet crab meat is higher in copper, vitamin B12, and zinc.
Crab meat covers your daily copper needs 111% more than sardines.
Sardines contain 6 times more calcium than crab meat. While sardines contain 382mg of calcium, crab meat contains only 59mg.
The amount of cholesterol in crab meat is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Crustaceans, crab, alaska king, cooked, moist heat.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Sardines

Crab meat

Contains more CalciumCalcium	+547.5%
Contains more PotassiumPotassium	+51.5%
Contains more IronIron	+284.2%
Contains more PhosphorusPhosphorus	+75%
Contains less SodiumSodium	-71.4%
Contains more ManganeseManganese	+170%
Contains more SeleniumSelenium	+31.8%

Contains more MagnesiumMagnesium	+61.5%
Contains more CopperCopper	+535.5%
Contains more ZincZinc	+481.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Sardines

Crab meat

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+255.6%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+50.9%
Contains more Vitamin B2Vitamin B2	+312.7%
Contains more Vitamin B3Vitamin B3	+291.4%
Contains more Vitamin B5Vitamin B5	+60.5%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B12Vitamin B12	+28.6%
Contains more FolateFolate	+410%

~equal in Vitamin B6 ~0.18mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.186mg	1.182mg	111%
Vitamin B12	8.94µg	11.5µg	107%
Zinc	1.31mg	7.62mg	57%
Sodium	307mg	1072mg	33%
Calcium	382mg	59mg	32%
Polyunsaturated fat	5.148g	0.536g	31%
Cholesterol	142mg	53mg	30%
Phosphorus	490mg	280mg	30%
Iron	2.92mg	0.76mg	27%
Vitamin D*	193 IU		24%
Vitamin D	4.8µg		24%
Vitamin B3	5.245mg	1.34mg	24%
Selenium	52.7µg	40µg	23%
Fats	11.45g	1.54g	15%
Vitamin E	2.04mg		14%
Choline	75mg		14%
Vitamin B2	0.227mg	0.055mg	13%
Protein	24.62g	19.35g	11%
Folate	10µg	51µg	10%
Monounsaturated fat	3.869g	0.185g	9%
Vitamin C	0mg	7.6mg	8%
Calories	208kcal	97kcal	6%
Magnesium	39mg	63mg	6%
Saturated fat	1.528g	0.133g	6%
Vitamin B5	0.642mg	0.4mg	5%
Potassium	397mg	262mg	4%
Vitamin A	32µg	9µg	3%
Manganese	0.108mg	0.04mg	3%
Vitamin B1	0.08mg	0.053mg	2%
Vitamin K	2.6µg		2%
Vitamin B6	0.167mg	0.18mg	1%
Protein per 100 calories	12g	20g	N/A
Calories per 10 g protein	84kcal	50kcal	N/A
Weight per 100 calories	48g	103g	N/A
Unsaturated / Saturated Fat ratio	5.9	5.4	N/A
Tryptophan	0.276mg	0.269mg	0%
Threonine	1.079mg	0.783mg	0%
Isoleucine	1.134mg	0.938mg	0%
Leucine	2.001mg	1.536mg	0%
Lysine	2.26mg	1.684mg	0%
Methionine	0.729mg	0.545mg	0%
Phenylalanine	0.961mg	0.817mg	0%
Valine	1.268mg	0.91mg	0%
Histidine	0.725mg	0.393mg	0%
Omega-3 - EPA	0.473g	0.295g	N/A
Omega-3 - DHA	0.509g	0.118g	N/A
Omega-3 - DPA	0g	0.031g	N/A